This is a calf stretch with yoga block to improve your ankle mobility. Find a position with the biggest line of stretch and hold for 1-2 minutes deep breathing (4 seconds in, 8 seconds out). Once you have held for a minimum of 1 minute your PAILs contraction is pushing the ball of your foot into the ground engaging your calf, ramp up slowly (20, 40, 60 +) hold for 10 seconds. Your RAILs contraction is trying to engage your shin by pulling the ball of the foot up to your knee stretch your calf more. Ramp the contraction up slowly and hold for 10seconds.